2009 Northern Contest Information
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Active Member |
I am training for a few figure competitions starting in October and am following the Bev figure diet, training, and supplements. I have been so fatigued and tired that I am not getting all the cardio I need. I do work long days and usually don't get to the gym until 8pm, so by that time I am exhausted. Are there any supplements in particular that will help with that? Can I take a thermogenic with these supplements: SuperPak, EFA, Lean Out, Muscularity, Mass AA, Ultra 40?? Please give advice so I'm not dragging my a**. Thanks!
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Guru Member |
you should not be dragging this far out, Im sure you are probably already doing 50/20/30 which is for the finally weeks IF needed. Anyways, DONT RELY on supps to fix the problem when the real problem may be the diet you are employing, you might want to check that you arent doing a diet for 4 weeks out when you are in fact 12-14 weeks out.
I diet higher carbs, lower protein so I can get all my cardio in, for me it brings me into a show less stringy, everyone is diff, but start with diet, not supps. Good Luck! |
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Guru Member |
I think the 50/20/30 is great and works well if you're tight and not going to do cardio or high intensity training and only use it as part of a contest diet and not the ONLY diet to follow all the way through. I TOTALLY agree with Jason. First, check your diet. Frank "Lift and be happy. Lift harder and be excited...Get Excited, Get Big!!!" |
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Guru Member |
Agreed I employ it at 4 weeks out if needed, which is originally how my bev advisor worked it with me. I just see so many think well if its great for fat loss at 4 weeks out it would be great for fat loss at 12 weeks out. Now, Riptgurl I could be wrong here, so just get back to us and let us know what diet you are following. |
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Active Member |
Here is the diet I've been following for 4 weeks now...the first show I am looking at is in 10 weeks:
Meal 1: 6 egg whites, 1 yolk, 1/2 cup oatmeal Meal 2: 2 scoops Ultra Size, 1 TBsp heavy cream Meal 3: 5 oz chicken, 4 oz yam, 2 cups salad with 1 Tbsp oil/vinegar Meal 4: 1 scoop MP Meal 5: 6 oz chicken, white fish or lean beef, 2 cups green beans or broccoli Meal 6: 1 scoop Ultra Size My training is either after meal 4 or 5 depending on work. I have not been doing morning cardio but am planning to start that this week at 5:30 am before meal 1. I would guess my weight to be 140lb at 5'6" and usually am around 130lb for competition. My upper body is leaning out rather well and my abs are showing...my lower body is always the last to lean out. So does this diet sound right or should I change something? I was going to start doing the diet plan with the 2 carb reloads a week??? I also just ordered the Density and GH Factor along with the other supplements to start taking this week. Please feel free to help with any suggestions. I can send a pic if knowing my body type would help??? |
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Guru Member |
"Holy Low Carb, Batman!" Can you get up in the morning? If there's any carbs in your system, they're burned up by the time you awake. Here's a few simple changes and I do suggest you PM Jason. Meal 1: 6 egg whites, 1/2 cup oatmeal 1/2 grapefruit Meal 2: 2 scoops Ultra Size, 1 tsp flax oil 6 strawberries or 8 cherries Meal 3: 5 oz chicken, 2 cups salad with 1/2 Tbsp oil/vinegar Meal 4: 1 scoop MP 1 apple Meal 5: 6 oz chicken, white fish or lean beef, 2 cups green beans or broccoli , 4 oz yam Meal 6: 1 scoop Ultra Size 4 strawberries or 6 cherries At this point you should be taking something like SuperPak. 10 weeks out, you have plenty of time to make the best presentation ever. Start the low intensity cardio for 30 minutes in the AM. Frank "Lift and be happy. Lift harder and be excited...Get Excited, Get Big!!!" |
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Guru Member |
got any pics, know your bodyfat, that diet would be much better for 4 weeks out if still holding stubborn fat areas. But, for now, too low in carbs.
My wife is cutting for the Monster Mash and taking in 220 carbs on training day and 170 on non. She does 45 mins cardio daily. Why can she do this? Well, she has 12 weeks and we know from skinfold tests she needs to lose 12 lbs of fat in 12 weeks as she is holding 22 lbs of total fat. As long as she continues to drop 1 lbs of fat per week I wont cut the diet. Once that stops Ill cut and then again and again, if she has stubborn fat 4 weeks out Id employ the type of diet you are now on. I actually have a male client I had to just put on the 50/20/30 for really stubborn ab and lower back fat areas, and to some extent his upper back too. Good Luck Ritpgurl. |
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Guru Member |
Ok, that's a stupid question. Let me rephrase that: Can you get up in the morning with a lot of energy or do you have to drag yourself out of bed? Frank "Lift and be happy. Lift harder and be excited...Get Excited, Get Big!!!" |
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Active Member |
Thanks...I will try adding in some carbs. I was going by the Bev Int manual from the workshops and the diet I was doing is the initial diet that they provided. I'll try to get some photos and have my 9-fold bodyfat tested to see where I am at now. Can I email them to you?
Yes it's been very hard getting myself out of bed in the morning and that's why I haven't been getting my AM cardio done. I am taking the SuperPak and EFA's every morning. So you suggest I have the yam for my 5th meal because my workout is later in the evening?? And the apple is okay? Should it be skinless? |
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Guru Member |
Ript there are many ways to skin a cat and Beverly bring many people in lean and mean, but if something isnt working and you are that tired there is a reason for it, I felt like you in many ways while using that type of diet that far out, now I diet on more carbs and use that at the end IF necessary.
You have to find what works best for you. If you want to email me them you can and Ill give you my two cents. Good Luck |
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Active Member |
So I've added in some carbs and I feel I have more energy during the day, but still having hard time getting up in the morning for cardio. I'd have to be up by 5:15 to give me time to do some cardio and it just hasn't been happening. I can't drag myself out of bed. I don't usually get to bed until around 10:30 most nights. Any other ideas??
Also, question for Jason....been reading some other posts about your diet approach with even more carbs than I am doing and eating the white potatoes. Do you feel this has worked even better than the basic Bev diets? I feel fuller just by adding in some fruit. I may also try the GDA combo, but is this appropriate to take with all the supplements I am taking (Lean Out, Muscularity, GH Factor, Density, Ultra 40, Super Pak, EFA)?? Or would I want to eliminate something? I have worked with some professionals for all my competition prep in the past, but still feel I have not reached my top potential. I did compete in the NPC North American Nationals 2 years ago so I have done well, but my aim is toward a pro card. Any advice is greatly appreciated!! |
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Guru Member |
I am in bed by 1030 and up by 5:15 and have the energy to spare with the diet that Jason has me on. No difficulties getting up and getting that cardio in. He's helping me prep for a 15 Nov bodybuilding competition and in 12 days I lost 3% BF. His program works, no doubt. I have 14 weeks to go so I enlisted his help with ample time to not have to take too aggressive of an approach. He is increasing my calories because I have lost a bit too much weight in the last week. Definitely want to preserve the lean muscle mass and just shed the fat.
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Active Member |
So I have adjusted my carbs and I am now less fatigued and have been getting my 2 cardio sessions in daily.
I'm taking the advice of Jason T. and his followers and have added white potatoes and a small amount of carbs with each meal..slightly higher on training days and lower on non-training days. I have not yet received the GDAs in the mail. I don't exactly feel tighter yet but do have more energy like I said. I have a little under 10 weeks but still scared to be switching things up. As a physical therapist I am knowledgable about the body and nutrition and it all makes sense with the white potatoes, but I'm still always skeptical until I see it work personally. I found a great article on dieting for competition several months ago when I was training a friend for a bodybuilding show and it consisted of white potatoes in the last week and discussed the whole science of insulin and the body. If I find the article I will post it. Any additional words of wisdom for me? I am 5'6" and around 135lb now...last show I was 128 at competition. Still need to get my hubby to measure my bodyfat, but I am guessing it's in the mid-upper teens right now. |
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Active Member |
 you must feed the machine its all checks and balances.who's in charge of complicating simplicity anyway (LOL) |
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Guru Member |
either take lean out if thats what you want to do or the GDA I speak of, dont do both will send blood sugar plummeting. |
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Guru Member |
Now with the increased carbs you can train longer and harder and you add the cardio until you are losing up to 2 lbs per week, measured dry weight in the morning in the buff and after restroom, best way to get close to accurate as possible. If not losing up the cardio. I do 2 sessions per day when prepping. Using training and cardio to strip fat and strategic carbs cuts once really needed. Remember Im not advocating a ton of carbs I simply advocate eating as much as you can and still losing weight by employing cardio and intense training. The extra carbs will not work if your protein has not been adjusted for you lean body mass, 1.25 lbm for protein needs or about 1 gram per lb of weight for a woman. Good Luck |
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Active Member |
I have been doing 2 cardio sessions a day now. On training days I am eating 125g protein, 130g carbs and non-training days 135g protein, 100 g carbs. Still have not taken my bodyfat % but will definitely try this week since I have my own calipers. I also have no scale in my house...always go by how I look in the mirror.
I am still taking the Lean Out until the GDAs come in the mail, then will switch over. I'd love to qualify again for NPC Nationals so all your help is greatly appreciated. Thanks  |
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Active Member |
Okay, so I did my calculations tonight and my body fat % is 16.04 with a 9-fold. That leaves me at 22.14 lb of body fat and 115.86 lean body weight.
So now can you tell me if I am eating the correct proportion of carbs and protein. My fats are primarily from the EFA, oil/vinegar dressing, round steak...do I also need flax oil? I have a little under 10 weeks until my first show (NPC Maryland State/East Coast Classic. |
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Active Member |
Well looked at past posts on how to calculate carb saturation and carbs for training vs non-training days and I came up with 180g on training days and 130g on non-training days...but this is a good amt more than I am currently doing. I also am calculating 145 g protein although I am not taking in that much. So if I am around 138lb right now at an estimated 16%bf and have a little under 10 weeks to go for first show....don't I need to add in the amt of time I have and the %BF I'd like to be at???
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Guru Member |
You are correct on those numbers, thats how id set it up along with 30 mins LISS cardio morning and 30 mins pwo and non trainind days hit some hiit in the evening with 30 mins LISS in morning, with the extra carbs and food you will have all the energy you need. You see its just a different way to prep, cardio and training intensely to burn off the fat while feeling good and strong the way through. At 22 lbs of fat carrying 10 lbs into a figure show is probably right where you need to be maybe a little higher depending on how you look. so you would need 1.2 lbs of fat loss per week. I have my people report their morning weight each morning out of bed after restroom as this is the driest and most accurate in terms of weight we can get. If 7 days later they are down 1.2 I would make no changes, if not Id drop carbs probably out of meal 6 so there are no carbs after the pwo meal. also fat would be 15% of total caloric intake and I use fish caps to fill in the blanks you will get most of it from the foods. good luck! |
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